Sunday 160821

Foundations:
Warm-Up:
Run 200 meters
10 Squat to stand
10 Banded good mornings
Pigs on ice skates
:30 Handstand hold against wall
10 Marching bridge (each side)
5 T-high 5s (each arm)
:30 Hollow hold

Strength:
A. OHS @ 32X1 3 x 4-5; Rest 2:00
B. KB Goat Bagger @ 30X0 - 3 x 8-10; rest :60

MetCon:
3 Rounds for time:
400m run
15 TTB
12 Box Jump Step Down
9 pull up

Group:

Warm-Up:
Run 200 meters
10 Squat to stand
10 Banded good mornings
Pigs on ice skates
:30 Handstand hold against wall
10 Marching bridge (each side)
5 T-high 5s (each arm)
:30 Hollow hold

Strength:

A. Clean x 2 reps; EMOM 12:00; build to a heavy double

MetCon:
EMOM 12:00
10 Kettlebell Swings
5 Burpees